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The Pros of Protein

More Thermic: High-protein meals produce the greatest increase in metabolic rate and thermogenesis (production of body heat). In general, dietary protein requires 20 to 30 percent of its usable energy to be burned for metabolic and/or storage, whereas carbs require 5 to 10 percent and dietary fats require zero to 3 percent. If you have ever eaten a massive steak and immediately head the “meat sweets,” you have experienced the thermic effect f a high-protein meal.

More Filling: Protein-rich meals – those containing at least 25 to 30 grams – are much more satiating than high-fat or high-carb meals. Generally high-protein/low-calorie diets are better than low-protein diets of the same caloric content. This is important because diets success depends on keeping food cravings to a minimum.

More Muscle: Research shows that high-protein diets promote greater loss of fat mass while maintaining lean (muscle) mass, even while in caloric deficit.

More Metabolic: Those who achieve their lean physiques through high-protein diets tend to maintain fat loss better than others due to positive alterations in their metabolic profiles.